2. Your bod burns through carbs fast, and you want to slow down that process so that your blood sugar's peaks and troughs are as flat as possible. Pair complex carbs, like whole-grain breads, sweet potatoes, and beans (all of which take a while to digest), with lean proteins, which will expend the process.

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3. No one kind of food is best for maximizing energy–instead, think about the relationship of one food to another, balancing your intake of carbs, proteins, and good fats. We asked the chef and competitive cyclist Seamus Mullen, who transformed his diet to ease rheumatoid arthritis, to suggest a menu that optimizes energy levels and keeps your blood-sugar levels steady.

3. Add the eggs. With a heat-resistant rubber spatula, carefully fold in the edges of the omelet, tilting the pan to let the liquid egg fill in. Work around the perimeter. Once the eggs are nearly cooked, sprinkle with 1/4 cup finely grated cheddar.

4. Slide omelet onto a plate while folding it over, making a half-moon shape.